The 5PM crew looking strong practicing their pulls!
Short Interval (Mon 5pm, Tues 10AM): 8-12 x 200m, hold splits within 2-3 seconds, rest 2:00
C2: 8-12 x 250m, hold splits within 2-3 seconds, rest 2:00
Long Interval (Thurs 10AM, Thurs 5PM): 2-3 x 1M TT, rest 7:00 between each effort
C2: 2-3 x 2k TT, rest 7:00 between each effort
Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort
1. Guns n Hoses this weekend (23rd) at gym. Come cheer for CFE coach Chad and his team or volunteer to help out!